This is a very quick and easy uncooked vegetable dish which I really like. With some protein like fish, meat, a frittate/omelette or a bean salad it provides a balanced meal. Unless you have tons of energy to pound away for ages with your hands, make this recipe only smallish sprigs of young kale (April-June), its much easier to work.

As you might have noticed I’ve got a bit of a green theme going on this month. The power of vegetables to lift your wellbeing is big in food research right now (see my May 2014 newsletter on http://www.annacollins.ie). In my opinion, eating lots of green stuff is one of the most useful things you can do to help your body and your mind.

Kneed, pound and squish the kale with your hands for around 5 minutes until it is wilted (you might like to use rubber gloves for this as the juice can stain your nails).

Add the avocado and mix it into the mixture, mashing as you do so.

Add all the other ingredients and serve.

Serve with:
Baked or grilled, roast or poached fish or chicken, a frittata or omelette or a beany salad

Why this is good for you: Kale is high in folic acid which helps your body carry out the daily repair and maintenance on your stomach and intestines. Kale, like all dark green veg, is rich in magnesium which is needed to relax your mind and get a good nights sleep. Magnesium also helps keep your skin in good condition by supporting your liver to clear toxins out of the body. Things like psoriasis or acne are usually a sign of poor liver function. Avocados and raw olive oil are rich in vitamin E which moisturises your skin (and everything else) from within.